Personal Training in QLD

Personal Training in New Zealand

Tips for Weight Loss Success*

Wednesday, 13 September 2017, By Holly Campbell

The weight loss challenge is well on its way now, it is a
fantastic way to keep yourself focused towards your goal and for
you to achieve great results. If you have signed up for the weight
loss challenge, we have some tips for you to ensure your success in
reaching your weight loss goal.

Tip 1: Involve your circle of influence

By involving your circle of influence, it becomes much easier to
stay focused and on track. You need to inform the people who you
spend most time with about your goal, what you need to do to
achieve your goal and how they can help. If they truly care about
you, your health and your happiness than they will be willing to
help you no matter what. You may even help them along the way and
persuade them to live a healthy lifestyle.

Scenario - You haven't told your circle of influence about your
weight loss goal and what you need to accomplish every week for you
to achieve it. You go out for dinner with your friends or family at
your regular Italian restaurant. At this restaurant, you all have
your 'usual' orders. You order your 'usual' because the rest of
your friends or family are and you don't want to seem like the odd
one out. You order a serving of pasta and a glass of red wine. The
rest of your friends or family are having another glass of red
wine, so you join in to. The next day you stand on the scales and
your weight has increased. What do you do?

Answer: You inform your friends and family about your goal and
what you need to accomplish each week to achieve this goal. You
tell them your true WHY about your decision to lose weight. Your
friends and family couldn't be happier for you and agree to help
you reach your goals. It comes to the time where you go out to
dinner with your family or friends. Instead of going to your
'usual' Italian restaurant, you request to go somewhere different
where you can make a better choice but still enjoy yourself. Your
friends or family agree and choose another restaurant. You order
first so you don't get influenced by your friends or family with
their meal choices - who knows, you may influence them to make a
better choice too.

Tip 2: Fill in your food diary & weigh your food
daily

Tracking your food is essential using our Vision Virtual
Training app or website. It's great if you are putting food into
your food diary daily but, are you weighing your food? Your
nutrition is worth 70% of your goal weight success, that's a
massive percentage. You need to make sure you are completing your
food diary daily and weighing the food so the correct measurements
can be recorded.

It is also extremely important that you complete your food diary
before eating. What happens if you get to the end of the day, you
have your afternoon snack and then put it into your food diary
which than pushes you over in your macros. You can't get those
macros back. If you struggle to plan your entire week in your food
diary, it is smart to either fill in your food diary during the
morning of or completing the next day the night before.

By failing to prepare, you are preparing to fail - Benjamin
Franklin

Tip 3: Hit all your cardio and weight session
requirements weekly

In your goal session, is it stated that there is a certain
amount of time that must be spent weekly for completing cardio and
weight sessions. It is important that these numbers are hit. The
number of hours for cardio and weights has been calculated to make
sure that you lose weight to reach your goal predicting that you'll
also follow your macros. These aren't just random numbers being
thrown at you; these are the exercise requirements needed to ensure
your goal is reached.

If you can't fit 4 hours of cardio in each week, you need to
inform your trainer when doing the goal session so you don't set
yourself up to fail before you have even started. You need to be
able to comfortably fit the amount of cardio and weights into your
weekly routine so you don't feel overwhelmed and disappointed when
you stand on the scales and haven't lost as much as you have
hoped.

Tip 4: Set weekly goals with your trainer

Sometimes, seeing a big goal is scary and can mess with you mind
making you think you can't reach it. It is important you stay on
track to your goal and make lifestyle changes along the way so
relapse doesn't happen. Setting small weekly goals is a great way
to keep you focused and creating a habit of making better lifestyle
choices. It's important that the small weekly goals are in line
with your bigger goal. There is no point in setting a weekly goal
to do more weight sessions if you aren't hitting your cardio
requirements to help you lose weight. Make sure you are setting
this goal with your trainer so it can be discussed within that week
and when you are scheduled to weigh in again.

Tip 5: Prepare yourself for any barriers that you may
face

There is always going to be a time where a barrier will arise,
you're kidding yourself if you think it won't happen. Anything that
will affect you completing your food diary, hitting your macros or
completing your exercise requirements is a barrier. It's important
that you can recognise these barriers and create a plan to overcome
them so you are able to work around it. Don't be afraid to ask your
trainer for advice or even other clients in the studio, they may
have a great way to overcome a barrier. Open your mind and don't be
ashamed to learn off others.

I'm going to use the same scenario I used for involving your
circle of influence for an example. You are going out to dinner
with your friends or family at a new restaurant you haven't been to
before. You aren't sure how to plan your day around this outing
because you are unaware of what you'll be having for dinner.

The solution: Look up the restaurant on google and search for
their menu. Plan way ahead of time what you'll be having for
dinner, put it into your food diary with an estimated weight for
each item of food and plan the rest of your day around that. It
will create that rough estimate of how many macros it will take up
and you can than act accordingly.

We've made it simple for any to reach their health and fitness
goal; stick to your macros, track your food on your VVT app or our
website and complete the required amount of cardio and weight
sessions every week. Involve your circle of influence for your own
benefit and continually be aware of barriers to help you make those
better lifestyle choices.